Improve 5 mile run time in 20 days.

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SigEez
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Improve 5 mile run time in 20 days.

Post by SigEez »

Hello Rangers,

We have a RPFT for my BOLC class coming up on the 22JAN13. I searched the forum but couldn't find anything that would help me to improve in such a short time and I have a lot of conflicting info.

Is it better to focus on sprint work outs or do varying long milage and pace everyday?

Thank You.

(I have posted an into thread but it is yet to be approved)
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Jim
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Re: Improve 5 mile run time in 20 days.

Post by Jim »

Go run.
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SigEez
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Re: Improve 5 mile run time in 20 days.

Post by SigEez »

and Run I did. 39:47.
I am surprised I did a 5 mile in under 40 but I know I will go faster next time!
Never quit.
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Jim
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Re: Improve 5 mile run time in 20 days.

Post by Jim »

SigEez wrote:and Run I did. 39:47.
I am surprised I did a 5 mile in under 40 but I know I will go faster next time!
Never quit.
Well done. Never, never quit!
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Baseplate
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Re: Improve 5 mile run time in 20 days.

Post by Baseplate »

Learn to pace yourself. I was always the fat guy in the platoon but I was also a damn good runner because I knew my pace. You see guys who fly off the starting line who fail because they suck at pacing and likewise for dudes who start too slow. If you have a 1/4 mile track set your goal time for your five mile and then run in the outside lane that exact pace for each lap. since you have to be under 40 I would set my time for 1:50 or 1:55 per lap you can be under but never over that means 55sec at the 200m and 27 at the 100. Stop at the finish line then walk to the start and do it again for the whole damn 5 miles .stop the clock at the end of each lap and restart it when you restart. Don't fuck around between each lap. Keep you eye on the watch and know where you need to be on each 100m. You run 20 laps like that two or three times and you will know exactly how fast you are running and if you need to speed up instead of looking down and seeing that you have a half mile and and less than a minute to get there.
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SigEez
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Re: Improve 5 mile run time in 20 days.

Post by SigEez »

5 miles
38:20
First two miles were under 7:20 but after a huge hill I was getting 7:45.
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Jim
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Re: Improve 5 mile run time in 20 days.

Post by Jim »

SigEez wrote:5 miles
38:20
First two miles were under 7:20 but after a huge hill I was getting 7:45.
...and the next step is?
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42d Vn Ranger Battalion 1969-1970
Trainer, El Salvador 86-87
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SigEez
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Re: Improve 5 mile run time in 20 days.

Post by SigEez »

IMPROVE!
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